Nutri-Data

Brown Rice Gaining in Popularity for Those Who Seek Fitness Foods

The words natural and whole-grain are "buzz-words" among today's fitness-conscious groups. People everywhere are enjoying more active life styles and are opting for diets containing less-processed foods and are putting more grains, less fat, salt and red meat into their bodies. Brown rice has always been popular with the nutrition-conscious, and with today's appeal for fitness, the chewy, nut-like flavor of the grain is increasing in popularity.

The only processing that brown rice undergoes is a mechanical one that removes its outer hull. Once removed, the rice is left with a light tan layer of bran, which contributes to making brown rice more nutritious than its overprocessed cousin, enriched white rice. But, because of the high fiber and oil content of the bran layer, brown rice takes longer to cook (up to 25 minutes longer) and its shelf life is slightly shorter. The firm texture of brown rice adds greatly to meatless cheese, egg and vegetable main dishes as well as satisfying hearty appetites in meat dishes.

In the suggestions offered here, brown rice is partnered with vegetables like corn, green pepper, tomato and a hint of ham in Vegetable Confetti Brown Rice. The low-calorie total of 261 per serving makes it ideal luncheon fare. Another low-cal winner is Fruited Rice. At 229 calories per serving, it is a good accompaniment to broiled or curried chicken. Round out the meal with a serving from the dairy group for a well-balanced family supper.

Broccoli-Brown Rice Salad Bowl has a heaping 622 calories with the addition of mayonnaise, cooked ham and Swiss cheese in its prescription. Brown Rice Country Captain Skillet and New England Brown Rice Supper, however, are only moderately high in calories and can still come out winners in today's fitness game. NEW ENGLAND BROWN RICE SUPPER

3/4 pound smoked ham, cut into 2 1/2x1/4-inch strips

1 medium onion, chopped

2 2/3 cups water

1 cup brown rice

2 carrots, thinly sliced

2 cups coarsely chopped cabbage

1 1/2 teaspoons prepared horseradish

Brown ham in 10-inch skillet over medium heat. Remove ham from skillet and drain on paper towels. Saute onion in drippings until tender but not brown. Add water, bring to boil. Add rice and ham. Cover tightly and cook over low heat until most of liquid is absorbed, about 45 minutes. Stir in carrots, cabbage and horseradish. Cover and continue cooking until all liquid is absorbed and vegetables are tender-crisp, about 4 minutes. Makes 5 servings.

Bring water to boil in medium saucepan. Add rice and 1 teaspoon salt. Reduce heat and simmer, covered, over low heat until all water is absorbed, about 50 minutes. Spoon rice into large bowl. Add broccoli, mushrooms, ham and cheese.